7 best foods that help depression and anxiety

Studies show that switching up your diet can have a profound effect on your mood and mental health. From filling up on omega-3s to upping your vitamin D levels, we reveal the 7 best foods for depression and anxiety, to keep you happy, healthy and on an even keel

We all know the physical dangers of gorging on cheeseburgers, but could eating unhealthy foods also have an impact on our state of mind too?

According to Jerome Sarris – a senior researcher at the University of Melbourne – a healthy diet is vital to keeping our minds functioning. He argues that depression and other mental health illnesses can be directly linked to bad diets and nutrient deficiencies.

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Nutrients like omega-3 fatty acids, zinc, magnesium, vitamin D and B, as well as amino acids, plant-based antioxidants and macrobiotics – derived from fermented foods – are all considered natural mood-boosters that work to enhance brain health, calm anxiety and counter bouts of depression.

Sticking to a diet of unprocessed whole foods along with the help of seven key nutrients could potentially be the key to keeping your mind happy and healthy, leaving anxiety and depression firmly shut behind a locked door.

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Here are the seven nutrients you should be feasting on to keep your brain and body fighting fit…

1. Omega-3

Omega-3 fatty acids play an essential role in maintaining a healthy brain function. Not only do omega-3s reduce the risk of heart disease, they can also help to control mood swings, bouts of depression, bipolar and post-traumatic stress disorder. You can stock up on omega-3s by tucking into fish such as sardines, anchovies, mackerel and salmon, nuts, seeds and oysters.

2. B vitamins

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B vitamins play a pivotal role in the production of brain chemicals that affect mood and other brain functions. Foods such as unprocessed meats, eggs, cheese, dairy, whole grains and nuts are all rich in B vitamins, but you can up the ante by taking additional supplements too.

3. Amino acids

Amino acids work to boost dopamine and serotonin in the brain – the happy chemicals that help to maintain a healthy mood balance. Boosting these levels can work wonders when the moody blues start to kick in. Amino acids are usually found in any source of protein which are generally meats, seafood, eggs, nuts and legumes.

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4. Minerals

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Minerals including zinc, magnesium and iron support a healthy immune system and also help to boost neurological functions within the brain. Get you mineral fix by feasting on lean meats, oysters, whole grains, pumpkin seeds and nuts – these are all high in zinc, whilst magnesium is mainly found in nuts, legumes, whole grains and leafy greens. To top your iron levels stock up on unprocessed meats, chicken liver, clams, sunflower seeds, nuts, beans, whole grains, leafy greens like spinach, dark chocolate and tofu.

5. Vitamin D

You can easily top up your vitamin D levels by simply stepping outside and soaking up some rays. But for days when there's little sunshine fill your diet with oily fish, UVB-exposed mushrooms, milk, eggs, pork, orange juice and tofu.

6. Plant-based anti-oxidants

High levels of antioxidants in your diet can help to restore cells from free radical damage. It's been suggested that free radical damage can also have an impact on your state of mind, so boosting these levels naturally could work wonders when it comes to beating the blues. Add a range of nutritious superfoods to your diet including grapes, blueberries, red berries, nuts, dark green veggies, sweet potato, tea, whole grains, beans and fish.

7. Microbiotics

Studies have shown a connection between the bacteria in our guts and brain health, so keeping your tummy packed full of healthy probiotics can be a simple way to help treat depression and anxiety. Ensure to fill up on a diet of fermented foods, including tempeh, sauerkraut, kefir and yoghurt, as well as microbiotic-rich foods which include quinoa, oats, rye, spelt, root vegetables, leafy greens, beans and nuts.

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